Coping Ahead for Daylight Saving Time
Research shows a connection between the start or end of daylight saving time and sleep deprivation, fatigue, health and safety concerns, reduced productivity, and mood disturbances. These issues occur when your body experiences changing exposures to daylight and disrupted sleep as a result.
When daylight saving time starts in the spring on the second Sunday in March, we spring forward and set our clocks ahead one hour. Later in the year, when daylight saving time ends on the first Sunday in November, we fall back and turn the clocks back an hour. The purpose of adjusting the clocks is to shift our schedules to align more closely with the available natural light.
While one hour may not seem like much, any sudden change to a person’s sleep can be troublesome. The good news is that daylight saving time is scheduled. This gives us time to prepare by reducing vulnerabilities to enhance sleep and overall wellness. Consider these strategies when responding to daylight saving time:
· Make Gradual Adjustments: Start modifying your sleep schedule about a week before daylight savings ends or begins. Adjust both your bedtime and wake up time by 15 minutes each day to smoothly help your body adapt.
· Consistency is Key: Go to bed and wake up at the same time every day, even on weekends. Consistency will help you regulate your circadian rhythm which is your body's internal clock.
· Create a Relaxing Bedtime Routine: Develop a bedtime routine to cue your body that it's time to wind down for rest. This can include activities like reading a book, taking a warm shower, or practicing relaxation exercises.
· Limit Caffeine and Alcohol: Avoid caffeine and alcohol, especially in the afternoon and evening, as they can disrupt your sleep patterns. Choose caffeine-free herbal teas if you need a comforting beverage before bedtime.
· Turn Devices Off: The blue light emitted from screens can interfere with your sleep. Try to avoid screens (i.e., phones, tablets, computers, and TVs) at least one hour before bedtime. You can try blue light filtering glasses if you need to view a screen before bed.
· Exercise: Engage in regular physical activity daily to help you fall asleep faster and sleep deeper. Be mindful of when you exercise. Try to finish your workout a few hours before bedtime.
· Stay Hydrated: Dehydration can disrupt your sleep and too many fluids later in the day might mean that you’ll be waking up in the middle of the night to use the bathroom. Try to consume most of your water intake throughout the day, limiting fluids in the evenings.
· Manage Stress: Practice stress-reduction techniques like deep breathing, meditation, or progressive muscle relaxation throughout the day and before bed. A calm mind can lead to better sleep.
· Tidy Up the Sleep Space: Just as a calm mind leads to better sleep, a clean space allows for a clear head. Make a point to organize and declutter your bedroom or sleeping space so your mind and body can both relax.
· Limit Napping: While a short nap in the early afternoon can be rejuvenating, avoid long daytime naps any later than that as they can interfere with nighttime sleep. If you need to nap, keep it to 20 to 30 minutes. NASA reports the ideal power nap is 26 minutes.
· Get Some Sun: Expose yourself to natural light in the morning to help reset your body's internal clock. Go for a morning walk or spend time near a sunny window when it’s too cold to get out.
· Be Patient: Remember that it will take a few days for your body to fully adjust to the time change. Studies show that it can take six or more weeks to reap the benefits you’re seeking once making adjustments to your sleep routine. Be cautious of doing all the appropriate things for a couple nights and not seeing immediate results.
· Do Not Forget About the Clocks: Set the clocks that will not automatically update at 2AM before going to bed. This will help you realize and accept the change right away when you get up in the morning.
Review these strategies to improve sleep hygiene especially during daylight saving time when your body is more desperate than ever for quality sleep. Remember, these tips may not apply to everyone the same way. You may also choose to start with just a couple adjustments to feel less overwhelmed and to make the transition feel more manageable.
